Munchy Mix Healthy and No Nuts
Craving a delicious snack that's both healthy and nut-free? This Munchy Mix is the ultimate answer! Packed with hearty rolled oats, crunchy pumpkin and sunflower seeds, and lightly sweetened dried cranberries, it's an allergy-friendly treat that's perfect for on-the-go munching. A hint of cinnamon and a drizzle of olive oil and honey (or maple syrup for a vegan twist) add a touch of natural sweetness and flavor, while toasted coconut flakes and pretzel pieces bring the perfect balance of texture and taste. For an indulgent finish, optional dark chocolate chips round out this wholesome blend. Quick to make with just 10 minutes of prep time and ready in under 30 minutes, this easy snack mix is ideal for everything from lunchboxes to road trips. Healthy, delicious, and free from common allergens, this Munchy Mix will be your go-to guilt-free snack!
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Recipe Information
Ingredients
- 2 cups Oats (rolled, unsweetened)
- 0.5 cup Pumpkin seeds (plain, unsalted)
- 0.5 cup Sunflower seeds (plain, unsalted)
- 0.5 cup Dried cranberries (unsweetened, or lightly sweetened)
- 1 cup Pretzel sticks (or mini pretzel twists, broken into bite-sized pieces)
- 0.25 cup Dark chocolate chips (dairy-free, optional)
- 0.25 cup Coconut flakes (unsweetened)
- 2 tablespoons Olive oil
- 3 tablespoons Honey (or maple syrup for vegan option)
- 0.5 teaspoon Ground cinnamon
- 0.25 teaspoon Salt
Instructions
Preheat your oven to 325°F (160°C) and line a large baking sheet with parchment paper.
In a large mixing bowl, combine the oats, pumpkin seeds, sunflower seeds, and coconut flakes.
In a microwave-safe bowl or small saucepan, warm the olive oil and honey (or maple syrup) together until runny. Stir in the ground cinnamon and salt, then pour the mixture over the dry ingredients in the mixing bowl.
Mix everything thoroughly with a wooden spoon or spatula until the dry ingredients are evenly coated with the honey-oil mixture.
Spread the mixture evenly onto the lined baking sheet in a thin, even layer.
Bake for 18-20 minutes, stirring halfway through to ensure even toasting. Keep an eye on the mix, as it can burn quickly towards the end of the baking time.
Remove the tray from the oven and allow the mixture to cool completely. It will crisp up as it cools.
Once cooled, transfer the baked mixture to a large bowl and gently fold in the pretzel pieces, dried cranberries, and dark chocolate chips.
Store in an airtight container at room temperature for up to a week, or in the refrigerator for longer-lasting freshness.
Nutrition Facts
Calories |
339 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.3 g | 21% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 291 mg | 13% | |
| Total Carbohydrate | 44.9 g | 16% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 14.8 g | ||
| Protein | 7.6 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 32 mg | 2% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 239 mg | 5% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
